When I talk to a person about their goals to manage their diabetes, I often have heard, “I want to lose 30 lbs.” I answer with, “Let’s start with five pounds.”
Five pounds is a reasonable goal for over a month or even over six months. Once you’ve lost the five, you’ll feel better, and your blood sugars will likely have improved. And importantly, you’ll feel confident, and you’ll say, “Yes, I can do this!”
Success is measured by the pounds you lose and keep off. This requires you to think differently and to think long-term. Don’t think about a short-term diet. You need to believe in the power of healthy food to heal and of a daily walk to make you feel better.
At the end of a day do you ask yourself, “Did I plug in my cell phone?”
Now, you’ll also ask yourself, “Did I eat at least three servings of vegetables today?” And, “Did I go for a walk, even a short one?”
As we report in our Complete Diabetes Guide The National Weight Control Registry is an American study that has tracked 10,000 people who have successfully lost weight and kept the weight off for at least a year. Follow these five changes that worked for them:
1. Regularly eat breakfast. 78% of participants ate breakfast every day
2. Do more exercise. 90% walk or do other exercise each day
3. Watch less TV. 62% watch less than 10 hours of TV a week
4. Weigh themselves. 75% weigh themselves at least once a week, and
5. Have a support network: Half of the participants get help from a clinic or program.
For more information, you can also read the two-pager section in our book Diabetes Essentials entitled “Lose Five Pounds and Keep it Off.”